CrossFit Geo – XFIT

Warm Up

200m Run/Row/Ski/Bike

2 Rounds

1 Lunge Flow Per/Side

5 Muscle Clean

5 Full Grip Front Squat


Balls to the Wall (Time)

Individual Workout

For total time

40 Wall Balls @30/20lbs

600m Run

30 Wall Balls

400m Run

20 Wall Balls

200m Run

4min Rest

10 Hang Squat Cleans @60/40kg

200m Ski/Row or 10/8 Cal Echo

15 Squat Cleans

400m Ski/Row or 20/16 Cal Echo

20 Front Squats

600m Ski/Row or 30/24 Cal Echo

Cap 30mins